MONDAY

November 8, 2021

I believe in YOU.

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

3 rounds for time

Run x 200 meters
Alternating DB snatch x 12 reps
DB goblet thruster x 9 reps
Down up x 6 reps

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs

Part B)

3 sets

Against a 90 second clock

Toe touch x 20 reps
Hollow hold in remaining time

Rest 30 seconds between sets

Modifications

Substitution for run x 200 meters:
Calorie on any machine x 10-15 reps / double under x 50 reps or single under x 80 reps / crossbody v up x 30 reps / high knee x 30 reps

Substitution for alternating DB snatch x 12 reps:
High knee x 50 reps / mountain climber x 50 reps

Substitution for DB goblet thruster x 9 reps:
Plank jack x 9 reps / floor touch to jump x 9 reps

MOVEMENT DEMOS

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

DB goblet thruster:
https://youtu.be/UmDpoESveOo

Down up:
https://youtu.be/E-gzFtuecIs

Toe touch:
https://youtu.be/MnuowLijWGM

Hollow hold:
https://youtu.be/05VsXYnk3Rw

GS40

WARM UP

WORKOUT

Workout Details

Part A)

5 rounds for time

Run x 400 meters
Double DB snatch x 12 reps
Thruster x 9 reps
Burpee over bar x 6 reps

Time cap: 20 minutes

Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 20lbs / BB: 45lbs
Level 3: DB: 25lbs / BB: 55lbs

Part B)

5 sets

Against a 90 second clock

Toe touch x 20 reps
Hollow hold in remaining time

Rest 30 seconds between sets

Modifications

Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / double under x 100 reps or single under x 150 reps / crossbody v up x 50 reps / high knee x 50 reps

MOVEMENT DEMOS

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Burpee over bar:
https://youtu.be/l2NePOvFXas

Toe touch:
https://youtu.be/MnuowLijWGM

Hollow hold:
https://youtu.be/05VsXYnk3Rw

GS60

WARM UP

WORKOUT

Workout Details

Part A)

2 Sets

Back squat x 10 reps + 10 second pause on last rep @ 65-75%

1 Set

Back squat x 10 reps @ 75-85%

Rest as needed between sets

Part B)

3 rounds for time

Run x 400 meters
Double DB snatch x 12 reps
Thruster x 9 reps
Burpee over bar x 6 reps

Time cap: 14 minutes

Level 1: DB: 15lbs / BB: 55lbs
Level 2: DB: 20lbs / BB: 65lbs
Level 3: DB: 25lbs / BB: 75lbs

Part C)

5 sets

Against a 90 second clock

Toe touch x 20 reps
Hollow hold in remaining time

Rest 30 seconds between sets

Modifications

Substitution for back squat x 10 reps:
Every 3 minutes for 15 minutes (5 sets)
DB deadlift x 10 reps
DB hang power clean x 8 reps
DB front squat x 6 reps
Glute bridge hold x 20-30 seconds

Rest remaining time of each set

Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / double under x 100 reps or single under x 150 reps / crossbody v up x 50 reps / high knee x 50 reps

MOVEMENT DEMOS

Back squat:
https://youtu.be/HsnyHv61qMo

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Burpee over bar:
https://youtu.be/l2NePOvFXas

Toe touch:
https://youtu.be/MnuowLijWGM

Hollow hold:
https://youtu.be/05VsXYnk3Rw

GS80

WARM UP

WORKOUT

Workout Details

Part A)

4 sets

(3 snatch balance + 3 overhead squat) x 2 reps @ 55-65%

Rest 60-90 seconds between sets

Part B)

2 Sets

Back squat x 10 reps + 10 second pause on last rep @ 65-75%

1 Set

Back squat x 10 reps @ 75-85%

Rest as needed between sets

Part C)

3 rounds for time

Run x 400 meters
Hang power snatch x 12 reps
Thruster x 9 reps
Burpee over bar x 6 reps

Time cap: 14 minutes

Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs

Part D)

5 sets

Against a 90 second clock

Toe touch x 20 reps
Hollow hold in remaining time

Rest 30 seconds between sets

Modifications

Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / double under x 100 reps or single under x 150 reps / crossbody v up x 50 reps / high knee x 50 reps

MOVEMENT DEMOS

Snatch balance:
https://youtu.be/bqQJy2EtH4k

Overhead squat:
https://youtu.be/iaj6zdfZhTI

Back squat:
https://youtu.be/HsnyHv61qMo

Hang power snatch:
https://youtu.be/KW3eHkdgPZA

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Burpee over bar:
https://youtu.be/l2NePOvFXas

Toe touch:
https://youtu.be/MnuowLijWGM

Hollow hold:
https://youtu.be/05VsXYnk3Rw

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

4 sets

(1 pause at knee power clean + 1 front squat + 1 split jerk) x 2 reps @ 60-70%

Rest 60 seconds between sets

Part B)

6 sets

Back rack reverse lunge x 8 reps
DB bent over rows x 12 reps

Rest 2 minutes between sets

*Choose a moderate to heavy weight for your back rack reverse lunges

Part C)

5 sets

Against a 90 second clock

Back squat x 10-20 reps
Banded press x max reps in remaining time

Rest 60 seconds between sets

Modifications

No modifications for today.

MOVEMENT DEMOS

Pause at knee power clean:
https://youtu.be/6Q5zdR0wiw4

Front squat:
https://youtu.be/-_Nw3jP6J1w

Split jerk:
https://youtu.be/sHT50XslTBc

Back rack reverse lunge:
https://youtu.be/7keXO3goIlY

DB bent over row:
https://youtu.be/wxqz5TW8lYg

Back squat:
https://youtu.be/HsnyHv61qMo

Banded press:
https://youtu.be/JxTCzbS3OFQ

TUESDAY

November 9, 2021

You Get What You Give.

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

For time

DB deadlift x 30 reps
Assisted banded push up x 20 reps
DB bent over row x 10 reps
Air squat x 30 reps
DB bent over row x 10 reps
Assisted banded push up x 20 reps
DB deadlift x 30 reps

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Part B)

3 sets

Side plank hold x 30 seconds each side
Flutter kick x 50 reps

Rest 30 seconds between sets

Modifications

Substitution for DB deadlift x 30 reps:
Deadlift jump x 30-60 reps

Substitution for assisted banded push up x 20 reps:
Elevated push up x 20 reps

Substitution for DB bent over row x 10 reps:
Push up x 10 reps

MOVEMENT DEMOS

DB deadlift:
https://youtu.be/vApb63rw1_Q

Assisted banded push up:
https://youtu.be/1-wweKtH5b4

DB bent over row:
https://youtu.be/wxqz5TW8lYg

Air squat:
https://youtu.be/aCsSvnjockk

Side plank hold:
https://youtu.be/w4T-jS5DQvY

Flutter kick:
https://youtu.be/eXHVnJKEwKI

GS40

WARM UP

WORKOUT

Workout Details

Part A)

For time

Deadlift x 40 reps
Push up x 30 reps
Strict pull up x 20 reps
Air squat x 100 reps
Strict pull up x 20 reps
Push up x 30 reps
Deadlift x 40 reps

Time cap: 20 minutes

Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs

Part B)

4 sets

Side plank hold x 30 seconds each side
Flutter kick x 50 reps

Rest 30 seconds between sets

Modifications

Substitution for strict pull up x 20 reps:
Bent over row or DB bent over row x 20 reps / DB upright row x 20 reps / KB swing x 20 reps

MOVEMENT DEMOS

Deadlift:
https://youtu.be/lXUUM1itAkU

Push up:
https://youtu.be/A0kHvANcgZk

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

Air squat:
https://youtu.be/aCsSvnjockk

Side plank hold:
https://youtu.be/w4T-jS5DQvY

Flutter kick:
https://youtu.be/eXHVnJKEwKI

GS60

WARM UP

WORKOUT

Workout Details

Part A)

3 sets

Strict pull up x 10 reps
Banded straight arm lat pulldown x 20 reps
Hanging knee raise hold x 10-30 seconds

Rest as needed

Part B)

For time

Deadlift x 40 reps
Push up x 30 reps
Strict pull up x 20 reps
Bike x 50 calories
Strict pull up x 20 reps
Push up x 30 reps
Deadlift x 40 reps

Time cap: 20 minutes

Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs

Part C)

4 sets

Side plank hold x 30 seconds each side
Flutter kick x 50 reps

Rest 30 seconds between sets

Modifications

Substitution for strict pull up x 10 reps:
DB seesaw bent over row x 12 reps / half push up hold x 20-30 seconds / supine bent over row x 12 reps

Substitution for hanging knee raise hold x 10-30 seconds:
Tuck hold x 30-40 seconds

Substitution for strict pull up x 20 reps:
Bent over row or DB bent over row x 20 reps / DB upright row x 20 reps / KB swing x 20 reps

MOVEMENT DEMOS

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Hanging knee raise hold:
https://youtu.be/tVrk5193mIU

Deadlift:
https://youtu.be/lXUUM1itAkU

Push up:
https://youtu.be/A0kHvANcgZk

Side plank hold:
https://youtu.be/w4T-jS5DQvY

Flutter kick:
https://youtu.be/eXHVnJKEwKI

GS80

WARM UP

WORKOUT

Workout Details

Part A)

6 sets

Pause at knee power clean x 3 reps + hang power clean x 2 reps + push jerk x 1 rep @ 60-70%

Rest 90 seconds between sets

Part B)

3 sets

Strict pull up x 10 reps
Banded straight arm lat pulldown x 20 reps
Hanging knee raise hold x 10-30 seconds

Rest as needed

Part C)

For time

Deadlift x 40 reps
Push up x 30 reps
Strict pull up x 20 reps
Bike x 50 calories
Strict pull up x 20 reps
Push up x 30 reps
Deadlift x 40 reps

Time cap: 20 minutes

Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs

Part D)

4 sets

Side plank hold x 30 seconds each side
Flutter kick x 50 reps

Rest 30 seconds between sets

Modifications

Substitution for strict pull up x 10 reps:
DB seesaw bent over row x 12 reps / half push up hold x 20-30 seconds / supine bent over row x 12 reps

Substitution for hanging knee raise hold x 10-30 seconds:
Tuck hold x 30-40 seconds

Substitution for strict pull up x 20 reps:
Bent over row or DB bent over row x 20 reps / DB upright row x 20 reps / KB swing x 20 reps

MOVEMENT DEMOS

Pause at knee power clean:
https://youtu.be/6Q5zdR0wiw4

Hang power clean:
https://youtu.be/CgeMWG0_9kY

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Hanging knee raise hold:
https://youtu.be/tVrk5193mIU

Deadlift:
https://youtu.be/lXUUM1itAkU

Push up:
https://youtu.be/A0kHvANcgZk

Side plank hold:
https://youtu.be/w4T-jS5DQvY

Flutter kick:
https://youtu.be/eXHVnJKEwKI

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

5 sets

Snatch press x 3 reps @ 55-65%
Overhead hold x 30-40 seconds

Rest 60 seconds between sets

Part B)

4 sets

Hip thrust x 8 reps @ 65-75%
Hip thrust iso hold x 30-40 seconds

Rest 2 minutes between sets

Part C)

3 sets

DB snow angel x 8 reps
DB wrist curl x 8 reps
Rest 30 seconds

Cuban rotation x 8 reps
DB bent over YTA x 8 reps
Rest 60 seconds

Modifications

No modifications for today.

MOVEMENT DEMOS

Snatch press:
https://youtu.be/-2IdD7Efiz4

Overhead hold:
https://youtu.be/niYHZ1qPkEo

Hip thrust:
https://youtu.be/kxczTx009Bw

Hip thrust iso hold:
https://youtu.be/PBL8alGcawc

DB snow angel:
https://youtu.be/8YHUlS8CeHc

DB wrist curl:
https://youtu.be/kMKVO7RUkdU

Cuban rotation:
https://youtu.be/FpJpn0xCmBY

DB bent over YTA:
https://youtu.be/YxKniwNQjgM

WEDNESDAY

November 10, 2021

Hey Warrior. Keep Going.

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

As many rounds as possible in 10 minutes

DB goblet squat x 10 reps
DB front rack reverse lunge x 10 reps
DB swings x 10 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Part B)

2 sets

Atomic sit up x 20 reps
Rest 10 seconds

Plank hip tap x 20 reps
Rest 10 seconds

Tuck dragonfly x 20 reps
Rest 30 seconds

Modifications

Substitution for DB box step over x 5 / 10 reps:
DB box step up x 5 / 10 reps / box step up x 5 / 10 reps / jumping air squat x 10 / 20 reps / jumping lunge x 10 / 20 reps

MOVEMENT DEMOS

DB box step over:
https://youtu.be/-YvO_8BXuow

Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM

Push press:
https://youtu.be/cEwY4LL-hgU

Atomic sit up:
https://youtu.be/iZI5825LLAg

Plank hip tap:
https://youtu.be/48Eo2IPWeYs

Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4

GS40

WARM UP

WORKOUT

Workout Details

Part A)

As many rounds as possible in 10 minutes

DB box step over x 10 reps
Front rack reverse lunge x 10 reps
Push press x 10 reps

Rest 3 minutes

As many rounds as possible in 5 minutes

DB box step over x 5 reps
Front rack reverse lunge x 4 reps
Push press x 5 reps

Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 20lbs / BB: 45lbs
Level 3: DB: 25lbs / BB: 55lbs

Part B)

5 sets

Atomic sit up x 20 reps
Rest 10 seconds

Plank hip tap x 20 reps
Rest 10 seconds

Tuck Dragonfly x 20 reps

Rest 30 seconds

Modifications

Substitution for DB box step over x 5 / 10 reps:
DB box step up x 5 / 10 reps / box step up x 5 / 10 reps / jumping air squat x 10 / 20 reps / jumping lunge x 10 / 20 reps

MOVEMENT DEMOS

DB box step over:
https://youtu.be/-YvO_8BXuow

Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM

Push press:
https://youtu.be/cEwY4LL-hgU

Atomic sit up:
https://youtu.be/iZI5825LLAg

Plank hip tap:
https://youtu.be/48Eo2IPWeYs

Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4

GS60

WARM UP

WORKOUT

Workout Details

Part A)

Every 3 minutes for 15 minutes (5 sets)

Front squat x 8 reps @ 60%
Banded air squat x 16 reps
Banded squat hold x 30 seconds

Rest remaining time of each set

Part B)

As many rounds as possible in 10 minutes

DB box step over x 10 reps
Front rack reverse lunge x 10 reps
Shoulder to overhead x 10 reps

Level 1: DB: 15lbs / BB: 65lbs
Level 2: DB: 25lbs / BB: 75lbs
Level 3: DB: 35lbs / BB: 85lbs

Part C)

5 sets

Atomic sit up x 20 reps
Rest 10 seconds

Plank hip tap x 20 reps
Rest 10 seconds

Tuck Dragonfly x 20 reps
Rest 30 seconds

Modifications

Substitution for front squat x 8 reps:
DB front rack lunge x 10 reps / DB lateral lunge x 10 reps

Substitution for DB box step over x 10 reps:
DB box step up x 10 reps / box step up x 10 reps / jumping air squat x 20 reps / jumping lunge x 20 reps

MOVEMENT DEMOS

Front squat:
https://youtu.be/-_Nw3jP6J1w

Banded air squat:
https://youtu.be/aCsSvnjockk

Banded squat hold:
https://youtu.be/3_Ehm97Fkv4

DB box step over:
https://youtu.be/-YvO_8BXuow

Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM

Push press:
https://youtu.be/cEwY4LL-hgU

Atomic sit up:
https://youtu.be/iZI5825LLAg

Plank hip tap:
https://youtu.be/48Eo2IPWeYs

Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4

GS80

WARM UP

WORKOUT

Workout Details

Part A)

4 sets
Power snatch x 3 reps + hang snatch x 2 reps @ 55-65%

4 sets
Power snatch x 2 reps + hang snatch x 1 rep @ 65-75%

Rest 90 seconds between sets

Part B)

Every 3 minutes for 15 minutes (5 sets)

Front squat x 8 reps @ 60%
Banded air squat x 16 reps
Banded squat hold x 30 seconds

Rest remaining time of each set

Part C)

As many rounds as possible in 10 minutes

DB box step over x 10 reps
Front rack reverse lunge x 10 reps
Shoulder to overhead x 10 reps

Level 1: DB: 15lbs / BB: 65lbs
Level 2: DB: 25lbs / BB: 85lbs
Level 3: DB: 35lbs / BB: 105lbs

Part D)

3 sets

Atomic sit up x 20 reps
Rest 10 seconds

Plank hip tap x 20 reps
Rest 10 seconds

Tuck Dragonfly x 20 reps
Rest 30 seconds

Modifications

Substitution for DB box step over x 10 reps:
DB box step up x 10 reps / box step up x 10 reps / jumping air squat x 20 reps / jumping lunge x 20 reps

MOVEMENT DEMOS

Power snatch:
https://youtu.be/MmHPIjbsW28

Hang snatch:
https://youtu.be/BFAcAi0NHuM

Front squat:
https://youtu.be/-_Nw3jP6J1w

Banded air squat:
https://youtu.be/aCsSvnjockk

Banded squat hold:
https://youtu.be/3_Ehm97Fkv4

DB box step over:
https://youtu.be/-YvO_8BXuow

Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM

Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA

Atomic sit up:
https://youtu.be/iZI5825LLAg

Plank hip tap:
https://youtu.be/48Eo2IPWeYs

Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

6 sets

Power snatch x 5 reps @ 65-75%

Rest 60 seconds between sets

Part B)

4 sets

Overhead squat x 5 reps @ 60-70%
Rest 30 seconds

Overhead squat x 3 reps @ 70-80%
Rest 30 seconds

Overhead squat x 1 rep @ 80-90%
Rest 60 seconds

Part C)

3 sets

Slow plank shoulder tap x 20 reps
Plank hold x 60 seconds

Rest 60 seconds between sets

Modifications

No modifications for today.

MOVEMENT DEMOS

Power snatch:
https://youtu.be/MmHPIjbsW28

Overhead squat:
https://youtu.be/iaj6zdfZhTI

Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY

Plank hold:
https://youtu.be/TCZ3BireamU

THURSDAY

November 11, 2021

REST DAY

A NOTE FROM COACH RACHEL

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.

If you still plan to exercise then please click on a previous calendar day to select a new workout.

Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊

#staymoving

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow

FRIDAY

November 12, 2021

Feel the fear. Do it anyway.

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

Every 5 minutes for 10 minutes (2 sets)

Run x 400 meters
DB woman makers x 5-10 reps
Jumping lunge x 10-20 reps

Rest remaining time of each set

Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs

Part B)

Every minute for 4 minutes (4 sets)

DB skull crusher x 12 reps

Every minute for 4 minutes (4 sets)

Single leg good morning x 8 reps each side

Rest remaining time of each set

Modifications

Substitution for run x 400 meters:
Calorie on any machine x 12-15 reps / bicycle kick x 60-80 reps / high knee x 50 reps + butt kicker x 50 reps

Substitution for DB woman makers x 10 reps:
Burpee high knee x 10 reps

Substitution for DB skull crusher x 12 reps:
Tricep extension x 12 reps

MOVEMENT DEMOS

DB woman maker:
https://youtu.be/_6vbOXBLCD4

DB front rack lunge:
https://youtu.be/lxco6qQ8mc0

DB skull crusher:
https://youtu.be/CLcdE7sHHgo

Single leg good morning:
https://youtu.be/i-VZSBA9ffA

GS40

WARM UP

WORKOUT

Workout Details

Part A)

Every 5 minutes for 25 minutes (5 sets)

Run x 400 meters
DB woman makers x 5-10 reps
DB front rack lunge x 10 reps

Rest remaining time of each set

Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs

Part B)

Every minute for 4 minutes (4 sets)

DB skull crusher x 12 reps

Every minute for 4 minutes (4 sets)

Single leg good morning x 8 reps each side

Rest remaining time of each set

Modifications

Substitution for run x 400 meters:
Calorie on any machine x 12-15 reps / bicycle kick x 60-80 reps / high knee x 50 reps + butt kicker x 50 reps

MOVEMENT DEMOS

DB woman maker:
https://youtu.be/_6vbOXBLCD4

DB front rack lunge:
https://youtu.be/lxco6qQ8mc0

DB skull crusher:
https://youtu.be/CLcdE7sHHgo

Single leg good morning:
https://youtu.be/i-VZSBA9ffA

GS60

WARM UP

WORKOUT

Workout Details

Part A)

3 sets

Alternating DB bench press x 20 reps
Deadlift x 10 reps
Banded glute bridge walkout x 20-30 seconds

Rest 2 minutes between sets

Part B)

Every 3 minutes for 15 minutes (5 sets)

Row x 250 meters
DB woman makers x 5-10 reps
DB front rack lunge x 10 reps

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Part C)

Every minute for 5 minutes (5 sets)

DB skull crusher x 12 reps

Every minute for 5 minutes (5 sets)

Single leg good morning x 8 reps each side

Rest remaining time of each set

Modifications

Substitution for row x 250 meters:
Run x 200 meters / calorie on any machine x 8-10 reps / bicycle kick x 100 reps / high knee x 50 reps + butt kicker x 50 reps

MOVEMENT DEMOS

Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ

Deadlift:
https://youtu.be/lXUUM1itAkU

Banded glute bridge walkout:
https://youtu.be/ROp6V0tuXQo

DB woman maker:
https://youtu.be/_6vbOXBLCD4

DB front rack lunge:
https://youtu.be/lxco6qQ8mc0

DB skull crusher:
https://youtu.be/CLcdE7sHHgo

Single leg good morning:
https://youtu.be/i-VZSBA9ffA

GS80

WARM UP

WORKOUT

Workout Details

Part A)

4 sets
Power clean and jerk x 5 reps @ 65%

3 sets
Power clean and jerk x 3 reps @ 75%

2 sets
Power clean and jerk x 1 rep @ 85%

Rest 2 minutes between sets

Part B)

3 sets

Alternating DB bench press x 20 reps
Deadlift x 10 reps

Rest as needed

Part C)

Every 3 minutes for 15 minutes (5 sets)

Row x 250 meters
DB woman makers x 5-10 reps
DB front rack lunge x 10 reps

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Part D)

Every minute for 5 minutes (5 sets)

DB skull crusher x 12 reps

Every minute for 5 minutes (5 sets)

Single leg good morning x 8 reps each side

Rest remaining time of each set

Modifications

Substitution for row x 250 meters:
Run x 200 meters / calorie on any machine x 8-10 reps / bicycle kick x 100 reps / high knee x 50 reps + butt kicker x 50 reps

MOVEMENT DEMOS

Power clean and jerk:
https://youtu.be/qQrIc0Vg37A

Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ

Deadlift:
https://youtu.be/lXUUM1itAkU

DB woman maker:
https://youtu.be/_6vbOXBLCD4

DB front rack lunge:
https://youtu.be/lxco6qQ8mc0

DB skull crusher:
https://youtu.be/CLcdE7sHHgo

Single leg good morning:
https://youtu.be/i-VZSBA9ffA

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

3 sets

DB bicep curl to press x 10 reps
DB death march x 10 reps
Banded kickback x 10 reps each side

Rest 60 seconds between sets

Part B)

5 sets

Deadlift x 6 reps @ 65-75%

Rest 90 seconds between sets

Rest 2 minutes

1 set

Deadlift x max unbroken reps @ 55-65%

Cap at 20 reps

Part C)

Rotate stations every minute for 12 minutes (4 sets)

Station 1
IYT x 9-12 reps

Station 2
Bulgarian split squat x 6-9 reps each side

Station 3
Banded kneeling hip thrust x 30-45 seconds

Air squat remaining time of each set

Modifications

No modifications for today.

MOVEMENT DEMOS

DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA

DB death march:
https://youtu.be/ksstmpzOS6E

Banded kickback:
https://youtu.be/kqoBiHeYLjE

Deadlift:
https://youtu.be/lXUUM1itAkU

IYT:
https://youtu.be/nlUFNi3hROI

Bulgarian split squat:
https://youtu.be/kt6zzM-OfWc

Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8

SATURDAY

November 13, 2021

Fall down seven times. STAND up eight.

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Saturday grind time

As many rounds as possible in 4 minutes

Mountain climber twist x 50 reps
DB swing x 15 reps
Burpee x 15 reps

Rest 60 seconds

As many rounds as possible in 4 minutes

Down up x 15 reps
DB sumo deadlift high pull x 15 reps
Mountain climber twist x 50 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Rest 60 seconds

3 sets

Banded rows x 10 reps
Banded straight arm lat pulldown x 10 reps
Donkey kick x 10 reps each side

Rest 30 seconds between sets

Modifications

Substitution for DB swing x 15 reps:
Floor touch to jump x 15 reps

Substitution for DB sumo deadlift high pull x 15 reps:
Tuck up x 15 reps

Substitution for banded row x 10 reps:
Push up x 10 reps

Substitution for banded straight arm lat pulldown x 10 reps:
Arch snow angel x 10 reps

MOVEMENT DEMOS

Mountain climber twist:
https://youtu.be/cB211wggl4E

DB swing:
https://youtu.be/p40rczrzdrk

Burpee:
https://youtu.be/YbnnsqGosjE

Down up:
https://youtu.be/E-gzFtuecIs

DB sumo deadlift high pull:
https://youtu.be/zz96TKtWdgc

Banded row:
https://youtu.be/Eq06svMgwAg

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Donkey kick:
https://youtu.be/rzvBdm_BzL8

GS40

WARM UP

WORKOUT

Workout Details

Saturday grind time

As many rounds as possible in 8 minutes

Mountain climber twist x 50 reps
DB swing x 15 reps
Burpee x 15 reps

Rest 60 seconds

In 8 minutes, build to a heavy

Thruster x 10 reps

Rest 60 seconds

As many rounds as possible in 8 minutes

Down up x 15 reps
DB sumo deadlift high pull x 15 reps
Mountain climber twist x 50 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Rest 60 seconds

3 sets

Banded rows x 20 reps
Banded straight arm lat pulldown x 20 reps
Donkey kick x 10 reps each side

Rest 30 seconds between sets

Modifications

No modifications for today.

MOVEMENT DEMOS

Mountain climber twist:
https://youtu.be/cB211wggl4E

DB swing:
https://youtu.be/p40rczrzdrk

Burpee:
https://youtu.be/YbnnsqGosjE

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Down up:
https://youtu.be/E-gzFtuecIs

DB sumo deadlift high pull:
https://youtu.be/zz96TKtWdgc

Banded row:
https://youtu.be/Eq06svMgwAg

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Donkey kick:
https://youtu.be/rzvBdm_BzL8

GS60

WARM UP

WORKOUT

Workout Details

Saturday Grind Time

Every 2 minutes for 8 minutes (4 sets)

DB lateral lunge x 6 reps each side
Supine bent over row x 12 reps
Supine bent over row iso hold x 10 seconds

Rest remaining time of each set

Rest 60 seconds

As many rounds as possible in 8 minutes

Bike x 15 calories
KB swing x 15 reps
Burpee x 15 reps

Rest 60 seconds

In 8 minutes, build to a heavy

Thruster x 10 reps

Rest 60 seconds

As many rounds as possible in 8 minutes

Down up x 15 reps
KB sumo deadlift high pull x 15 reps
Bike x 15 reps

Level 1: KB: 26lbs
Level 2: KB: 35lbs
Level 3: KB: 53lbs

Rest 60 seconds

4 sets

Banded rows x 20 reps
Banded straight arm lat pulldown x 20 reps
Donkey kick x 10 reps each side

Rest 30 seconds between sets

Modifications

Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 300 meters / deadlift x 15 reps / high knee x 100 reps / bicycle kick x 100 reps / crossbody v up x 20 reps / shoulder tap x 80 reps

MOVEMENT DEMOS

DB lateral lunge:
https://youtu.be/EpRYlmjK7HE

Supine bent over row:
https://youtu.be/AppiiEaep8Q

KB swing:
https://youtu.be/DWB0TmruJuA

Burpee:
https://youtu.be/YbnnsqGosjE

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Down up:
https://youtu.be/E-gzFtuecIs

KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw

Banded row:
https://youtu.be/Eq06svMgwAg

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Donkey kick:
https://youtu.be/rzvBdm_BzL8

GS80

WARM UP

WORKOUT

Workout Details

Saturday grind time

As many rounds as possible in 8 minutes

Row x 15 calories
Plate overhead lunge x 12 reps
Banded laying lat pulldown x 9 reps
High plank hold x 60 seconds

Rest 60 seconds

Every 2 minutes for 8 minutes (4 sets)

DB lateral lunge x 6 reps each side
Supine bent over row x 12 reps
Supine bent over row iso hold x 10 seconds

Rest remaining time of each set

Rest 60 seconds

As many rounds as possible in 8 minutes

Bike x 15 calories
KB swing x 15 reps
Burpee x 15 reps

Rest 60 seconds

In 8 minutes, build to a heavy

Thruster x 1 rep

Rest 60 seconds

As many rounds as possible in 8 minutes

Down up x 15 reps
KB sumo deadlift high pull x 15 reps
Bike x 15 reps

Level 1: KB: 26lbs
Level 2: KB: 35lbs
Level 3: KB: 53lbs

Rest 60 seconds

4 sets

Banded rows x 20 reps
Banded straight arm lat pulldown x 20 reps
Donkey kick x 10 reps each side

Rest 30 seconds between sets

Modifications

Substitution for row x 15 calories:
Run x 400 meters / calorie on any machine x 15 reps / KB swing x 20 reps / KB sumo deadlift high pull

Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 300 meters / deadlift x 15 reps / high knee x 100 reps / bicycle kick x 100 reps / crossbody v up x 20 reps / shoulder tap x 80 reps

MOVEMENT DEMOS

Plate overhead lunge:
https://youtu.be/nZYZKQBEdm8

Banded laying lat pulldown:
https://youtu.be/7BBHKYbn4MI

High plank hold:
https://youtu.be/R9BwzAQkZpk

DB lateral lunge:
https://youtu.be/EpRYlmjK7HE

Supine bent over row:
https://youtu.be/AppiiEaep8Q

KB swing:
https://youtu.be/DWB0TmruJuA

KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Banded row:
https://youtu.be/Eq06svMgwAg

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Donkey kick:
https://youtu.be/rzvBdm_BzL8

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

5 sets

DB plank slide x 20 reps
Rest 15 seconds

Bike x 10 calories
Rest 15 seconds

Slow plank shoulder tap x 20 reps
Rest 30 seconds

Part B)

3 sets

(1 back squat + 1 pause back squat @ 2 seconds) x 4 reps

Set 1: 60%
Set 2: 70%
Set 3: 80%

Rest 2 minutes between sets

Modifications

No modifications for today.

MOVEMENT DEMOS

DB plank slide:
https://youtu.be/A-dNwGE3OVo

Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY

Back squat:
https://youtu.be/HsnyHv61qMo

SUNDAY

November 14, 2021

REST DAY

A NOTE FROM COACH RACHEL

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.

If you still plan to exercise then please click on a previous calendar day to select a new workout.

Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊